Preparing for Unbound Gravel 100: One Month and Counting Down

By Sheri Rosenbaum

At the beginning of this year, I shared with the RBR readers my plans to “race” Unbound Gravel 100 on May 31^st. I’m currently one month from making the nine-hour drive to Emporia, Kansas, and rolling up to the start line for my first 100-mile gravel race. Training is going well, and my conditioning is on target. I’ve been tracking macros and adding more protein to my diet, resulting in the successful loss of seven pounds, achieving my goal weight, and adding lean muscle. 

However, so much more goes into preparing for a race like Unbound – more than I had initially anticipated. 

Physical Training: A Blend of Indoor and Outdoor Rides

The weather in the Chicagoland area hasn’t been the most conducive for consistent outdoor riding. It’s been cold, rainy, and windy for the majority of the last four months. Yes, Mother Nature has teased me with a few warm days here and there, but not many. Therefore, I spent a lot of time in the basement riding the trainer.

I’ve been using Wahoo SYSTM for structured workouts, following a 3 weeks hard/1 week recovery cycle until the end of March. The app only lets you schedule training in three-month block. At least I couldn’t figure out how to extend it without starting from the beginning workouts. Instead, I transitioned to custom workouts on Zwift, leveraging last year’s  Garmin Unbound training schedule to create custom interval workouts. 

To complement my cycling training, I’ve incorporated yoga, strength, and stretching videos from the Dynamic Cyclist app, the Find What Feels Good app (from Yoga with Adriene), and the Wahoo SYSTM app. These additional routines have helped improve my overall flexibility and strength, reducing the risk of injury and enhancing my performance on the bike.

Mental Toughness: Building Resilience and Focus

I really don’t know what to expect come race day, so mental preparation is just as crucial as physical training. Will I be with a pack of riders, or will I be alone for 100 miles? Is it going to be headwinds and crosswinds most of the day? I’ve spent a lot of time training alone, which has helped build mental toughness. Long hours in the saddle and keeping motivated with positive affirmations will pay off when I’m racing. 

Two training rides were at a local forest preserve, which consists of a 9.5 mile hilly loop. I did 50 miles on the first ride there, changing directions every two loops and using my car only once to replenish water and nutrition. On the second training ride there, my goal was 60 miles. I was so proud of myself for never having a negative thought the whole day, plus giving up never entered my mind.

One of the most challenging rides I’ve completed was a 70-mile trail ride in winds over 22 mph. The headwinds made up for what the trail lacked in elevation. The ride tested my mental resilience, and I focused on maintaining a positive mindset and not considering giving up. These experiences have taught me the importance of mental fortitude in endurance sports.

Nutrition, Hydration, and Gut Training: Fueling for Success

One component of a successful race did not initially occur to me – training my gut. Endurance rides require a lot of carbs to keep a body fueled and avoid bonking. Consuming 75-90 grams of carbs per hour is not something my body is used to processing. I’ve been training my gut to determine what works best for fueling my body and won’t cause GI issues. I’ve also been testing different hydration mixes along with “real” food to see what my gut can tolerate. 

Since it’s difficult to eat when riding chunky gravel, I’ll need to consume most of my calories and carbs using a hydration pack (more on the pack options in the gear section). Until recently, I used an Infinit custom blend, but now I’ve switched over to Tailwind Nutrition’s new High Carb Fuel mix. The company launched this new blend at Sea Otter, and I plan to share a review with you soon. But initial impressions are very positive. 

I’ve also been experimenting with adding chews containing caffeine. Typically, I never have caffeine, but I’m finding that consuming some during the first half of a long ride helps a lot. 

In an attempt to incorporate some heat training, I headed outside on the few hot days. Adding SaltSticks’ new FastChews has helped prevent cramping and added much needed electrolytes.  

Gear Selection: Ensuring Reliability and Comfort

Figuring out the perfect gear – on the bike and body – is just as important as bike selection. You want to continuously test every piece of equipment you’ll use. Remembering the golden rule – never try anything new on race day. 

I’ve selected my Salsa Cutthroat for its clearance in case of the notoriously muddy sections. I’m running Panaracer Gravelking X1 45s, with PSI calculated using the Silca tire pressure calculator.

I’m considering various bag combinations to accommodate layers I might need to shed during the ride (e.g., rain jacket, arm warmers, etc.). For now, I have a small frame bag, Relevate Design’s Mag-Tank top tube bag (larger version on order so I can carry more snacks), small handlebar bag, and feed bag. 

I’ll have essential tools in my saddlebag, like Super Glue for any tire sidewall splits or punctures that won’t seal. Listening to Lael Wilcox’s Ride Around the World podcasts taught me that trick. On a road ride just a few weeks ago, I used this hack on a sidewall puncture to make it home. I’ll also have a Muc-Off tool with plugs and their hand pump. I hope to get a digital ePump from one of the many companies that launched them at Sea Otter, but most brands have sold out. 

Comfort and functionality are top priorities for personal gear. I’m narrowing down the kit I’ll wear on race day. Once I get dressed in the morning, I never want to think about the kit again. The bibs need a drop bottom for quick bathroom breaks and a very comfortable chamois. The front runners are Peppermint Cycling Signature bibs. The jersey must provide ample sun protection (especially the back of the neck). The socks and shoes I’ve chosen must keep my feet cool and happy. I’m leaning towards wearing Trek’s RSL MTB shoes.

Eye protection is also a priority. I hope to finish while there’s still daylight, but who knows what can happen out on course. Using sunglasses with photochromatic lenses will protect me no matter the light conditions. In addition, as a contact wearer, I need a large wrap-around shield to protect my eyes from dusty roads. 

Finally, I’m testing two hydration packs – USWE Rush 8 or High Above Supernatural. The USWE pack is used by 70% of people in the Unbound Facebook group, its unique “no dancing monkey” design prevents it from moving around on your back, and it doesn’t put pressure on your shoulders. The High Above pack also doesn’t move around, but it has many more pockets, storage for nutrition and gear, and a magnet for the bite valve. I’ve been testing both packs and may not finalize my choice until the day before the race. 

Education: You Don’t Know What You Don’t Know

Girls Gone Gravel, in part with the More Women More Miles initiative, is hosting a number of webinars regarding different aspects of racing Unbound. Some topics include mental skills for training and racing to wrenching tips and tricks for getting readying your bike. As a result of the last webinar, when I bring my bike in for one last check-in, I’ve requested some time with a mechanic. Since Unbound is notorious for having muddy sections, I want to learn how to swap out a broken derailer hanger and fix a broken chain. 

There’s Always a Few Hic-Ups Along the Way

Murphy’s Law will always be a part of a long-term training plan. Illness, travel, and life all come into play at some point. For me, it occurred in March when I battled a nasty sinus infection for three weeks. Low energy and difficulty breathing kept me from intense workouts, but I could still put in an hour or two each day.

Also, during my trip to California for the Sea Otter Classic in April, I was off the bike for seven days but scheduled a recovery week during that time. After Sea Otter, I went hiking in the mountains around Monterey, exercising daily and reenergizing for the last big push to race day.

The Countdown is On

Come race day, you have to believe in your training, and I plan to do just that. Being physically and mentally prepared will give me confidence when I line up to the start line. Thank you to those who have reached out to me these past few months, and I hope those racing Unbound are also doing well. 

Watch for my next installment after May 31^st!

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Sheri Rosenbaum regularly contributes articles and reviews products for RBR. She’s an avid recreational roadie who lives in the Chicago area and a major advocate for women’s cycling, serving on the board of directors and volunteering with the Dare2tri Paratriathlon Club. Click to read Sheri’s full bio or visit her web site sunflowersandpedals.com.